warm up
50 double unders
virtual fran w/ pvc:
21-15-9 thrusters/pull ups
sampson stretch 30secs each side
45# thrusters x 10
jumping pull ups x 10
workout
500m row
135# hang power cleans x 21
pull ups x 21
750m row
135# hang power cleans x 15
pull ups x 15
1000m row
135# hang power cleans x 9
pull ups x 9
post time
50 double unders
virtual fran w/ pvc:
21-15-9 thrusters/pull ups
sampson stretch 30secs each side
45# thrusters x 10
jumping pull ups x 10
workout
500m row
135# hang power cleans x 21
pull ups x 21
750m row
135# hang power cleans x 15
pull ups x 15
1000m row
135# hang power cleans x 9
pull ups x 9
post time
11 comments:
this was a great combination of movements that brought you to your knees. another awesome one from solista @ crossfit 324.
we had several members get sub-16 on this one. unfortunately, 4 of our lunch time group performed this wod with 135# thrusters instead of hang cleans. this was all my fault, as i wrote the wrong movement. all i can say to the valiant, brave, courageous 4 is that i bow down to you and you have all my respects...not to mention my apologies lol. it just goes to show that i have to be very careful as to what i prescribe and at what dose, because you insane-o's will do anything i tell you to. how's that for leadership (or followership for that matter).
i'm sad to say that all the scores are still at the gym. we will post all of them tomorrow...or if you can remember your time, post it on here for a change.
135# thrusters?!
Impressive!
Will do this one tomorrow morning.
big shout out to crossfit southside trainer, leo mermea, who stopped by today for the wod. leo is a stand-up guy who started out with us back in the summer last year and went on to get his L1 certification and was able to help justin @ CF SouthSide get up and running. leo is in the navy and will be transferring to coronado, ca for Special Warfare Combatant-Craft crewman (SWCC) basic training. We wish him luck and all the best!
Thrusters?!! Without going into the litany of discoveries/ideas/policies/procedures that have been by accident or mistake, and there are many, I have to admit that I am intrigued. I would've like to seen this or experienced it. Let's keep this one warm.
solista...the oven is pre-heating...
name. bodyweight. mod. time
jessie k. 148. 65# thrusters. 23:29
tracie. 138. 45# thrusters. 24:29
bill. 200. 115# thrusters. 26:36
josh c. 185. 135# thrusters. 33:00
cav. 163. 115#. 18:48
jv. 120. 115#. 19:38
kyle r. 185. 115#. 21:20
luis. 135. 115#. 23:46
bond. 170. 115#. 24:45
angela. 169. 75# jpu. 22:43
sherry. 116. 65#. 19:22
jenn. 115. 65# band pull ups. 25:52
kyle k. 173. rx. 15:04
caleb. 155. rx. 17:38
rowdy. 180. rx. 21:30
steve c. 206. rx. 19:34
leo. 193. rx. 16:14
turbo j. 155. rx. 15:18
ryan. 205. rx. 24:21
matt o. 170. rx. 23:39
russ. 158. rx. 15:13
What a challenge! Did this early in the morning. A great way to wake up.
Rob.205.rx 18:09
Thanx
Team JAX - I love your programming. You guys and gals are some amazing athletes. I'm using this one soon for our site. Tom D.
Fleming. 210.rx'd. 20:31
Scotty B. 200.115lbs. 25:00
D-Nasty and Eric W. did the bench press/ back extension WOD.
Still loving the hell out of your programming.
delaney/fleming-
thanks for the encouragement. our programming isn't worth anything without the athletes researching, developing, testing and evaluating it. all the credit goes to you, the man in the arena...
Dr. J 180 lbs 14:29
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